Did you know that your brain has its own nocturnal cleaning service? Researchers have found that a plumbing-like set-up, called the glymphatic system opens up between the brain cells at night and literally sweeps and flushes out toxic molecules involved in neurodegenerative disorders like Alzheimer’s disease

This is my go-to fix if I'm feeling less good and more gross (toxic, lethargic, bloated) and HUNGRY - a combination of sensations that usually come about after a particularly feast-focused weekend or a vacation with friends...

The world is waking up to the power of dietary protein.

Whether you want to manage your weight, curb cravings, have better energy levels or do your part to prevent carb-driven metabolic disorders like diabetes, Alzheimer’s, and heart disease, eating enough protein throughout the day is where to start.

What is a protein?

Proteins are made of tiny molecules called amino acids that form the building blocks of just about everything in our bodies. Muscles, skin, hair, hormones, enzymes, neurotransmitters (brain messengers) - all rely on adequate protein in the diet.

From a digestion and structural point of view, proteins are more complex and take longer to be broken down than carbohydrates, so eating protein keeps you fuller for longer, fills you up faster, slows down the release of glucose into the bloodstream, and prevents the energy dips that we get from eating high-carb (or carb-only) meals (read: cereal and milk, a sandwich, a fruit juice, a store-bought 'health' bar).

One of the first things I get my clients to do when I start working with them, is to make (and enjoy) plant-based protein smoothies. It's a very quick, easy and delicious way to get a LOT of nutrients into your body with minimal effort.

I always add whole -food proteins like nuts and seeds but sometimes you need a little extra protein, which is where shakes come in.

Not all protein powders are created equal. Here's a breakdown of the different types out there - find your best fit:

Spirulina

You get it from a good, high-quality source – organic, minimal ingredients, no thickeners, no sweeteners.

You tolerate chlorophyll-containing drinks

You’re paleo

You’re vegan

WINNER?In my view, a mix of rice and pea protein is the winning combo. Together these two sources make up the full spectrum of essential amino acids, while being vegan, and free of common irritants like casein, lactose, gluten, or soy.

Bioavailaibiltiy is also an important consideration. Most plant-based protein powders are only about 30-50% bioavailable, at best. Meaning that your body can only absorb and utilize about half the protein content. This is why it's important to keep your diet varied and not to rely only on on shakes.

I'm here to help you navigate your personal nutrition. Let me know if you have questions!